CrossFit Martha's Vineyard

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Saturday, 1/21/23

Posted by CrossFit Martha's Vineyard on January 20, 2023
Posted in: Uncategorized.
WOD:
Option 1:
1 mile Run
21 Clean & Jerks (155/105)
800m Run
21 Clean & Jerks 
1 mile Run

Option 2:
25 min AMRAP
50 Hang Power Cleans (45/35)
20/15 Calorie Bike
50 Shoulder2Overhead
20/15 Calorie Bike
50 Back Squats 

Friday, 1/20/23

Posted by CrossFit Martha's Vineyard on January 19, 2023
Posted in: Uncategorized.
WOD:
Option 1:
Open Workout 20.5
Partition as needed
40 Muscle-Ups (burpee pull-ups)
80 Calorie Row
120 Wallballs

*20 min cap*

Option 2:
10 Rounds
5 Jump Squats
10 Plank K2E's
5/7 Calorie Bike
10 Alternating Single DB Curl & Press

Thursday, 1/19/23

Posted by CrossFit Martha's Vineyard on January 18, 2023
Posted in: Uncategorized.
WOD:
Option 1:
"The Dual Duel"
Teams of 3
30 min AMRAP
8 DB Hang Snatch
3 Shuttle Runs
8 Burpee Box Jump Overs
3 Shuttle Runs

*1 partner at a time*

Option 2:
EMOM x 30
GOAT


Wednesday, 1/18/23

Posted by CrossFit Martha's Vineyard on January 17, 2023
Posted in: Uncategorized.
WOD:
Option 1:
"Head over Heels"
5 min AMRAP
Toes2Bar
emom 9 Deadlifts (185/135)
--rest 2 mins--
5 min AMRAP
Handstand Push-Ups
emom 9 Deadlifts 

mods: candlestick lifts, sit-ups, Knees2Elbows
DB Deadlift, Good Mornings, Push-ups, DB Push Press

Option 2:
20 min AMRAP
30 Banded Good Mornings
30 Banded Skaters 
30 Half Swings
30 Hollow Hold Flutter Kicks

Tuesday, 1/17/23

Posted by CrossFit Martha's Vineyard on January 16, 2023
Posted in: Uncategorized.
WOD:

"Walk the Line"

Option 1 & 2:

5 Rounds
9 Chest2Bar Pull-Ups
30' DB Walking Lunge 
60 Double-Unders
30' DB Walking Lunge 

Mods:
10 Alternating Reverse Lunges 
12 Ring Rows
45 Banded Jacks 
90 Single Unders

Monday, 1/16/23

Posted by CrossFit Martha's Vineyard on January 15, 2023
Posted in: Uncategorized.
“If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.” -MLK

Regular Schedule today

WOD:
Option 1:
A. Hang Power Snatch x 1

B. "Comptrain Standard"
5 min AMRAP
10 Thrusters (95/65)
10 Bar Facing Burpees
10 Power Cleans
10 Bar Facing Burpees
10 Hang Power Snatches
10 Bar Facing Burpees

Option 2:
25 min AMRAP
25 DB Bench Press (35's/25's)
25 Floor2Bar Touches
25 Sit-Ups
25/20 Calorie Row

Saturday, 1/14/23

Posted by CrossFit Martha's Vineyard on January 13, 2023
Posted in: Uncategorized.
WOD:
Option 1:
"Double or Nothing"
30 Power Snatches (135/95)
200 Double-Unders
1 mile Run

Option 2:
20 min AMRAP
20 DB Snatches
15 MB Knee-Ups
10 Shuttle Runs

Friday, 1/13/23

Posted by CrossFit Martha's Vineyard on January 12, 2023
Posted in: Uncategorized.
WOD:
Option 1:
Open Workout 19.5 

33 - 27 - 21 - 15 - 9 
Thrusters (95/65)
Chest2Bar Pull-Ups

*20 min cap*

Option 2:
20 min AMRAP
20 Ring Rows
20 MB Bear Hug Squats 
20 BW Twists (L/R=1)
20/15 Calorie Machine 

Thursday, 1/12/23

Posted by CrossFit Martha's Vineyard on January 11, 2023
Posted in: Uncategorized.
WOD:
Option 1:
"Best out of Three"
5 min AMRAP x 3 Rounds
3 Box Jumps (30/24)
6 DB Snatches (50/35)
9 Hand Release Push-Ups
--rest 2 mins btw rounds--

Option 2:
25 min EMOM
GOAT


Wednesday, 1/11/23

Posted by CrossFit Martha's Vineyard on January 10, 2023
Posted in: Uncategorized.
WOD:
Option 1:
"Lost in Sauce"
3 min AMRAP
400m Row
21 Overhead Squats (115/85, 95/65)
Max HSPUs (DB Push Press 50/35, 35/25)
--rest 3 mins--
3 min AMRAP
400m Row
18 Overhead Squats
Max HSPUs
--rest 3 mins--
3 min AMRAP
400m Row
15 Overhead Squats
Max HSPUs
--rest 3mins--
3 min AMRAP
400m Row
12 Overhead Squats
Max HSPUs

Option 2:
5 Rounds
20 Air Squats 
15 OH Plate Sit-Ups (25/15)
10 DBL DB SH2OH (35/25)
10 Single DB Curls
20 Bridges (3 sec hold at top)
15 Plate V-Ups
10 DBL DB SH2OH
10 Single DB Tricep Extension 

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